How Do I Tone Underarm Flab

That underarm flab often referred to as bingo arms, Hi Janes and the Hadassah hang -- is certainly a common problem. It's a result of out-of-shape triceps (the muscles in the back of your upper arms) and the extra fat that for some reason likes to deposit itself there.
There are three factors to take into account: weight, body composition and muscle tone.

Weight: As you noted, when you were walking regularly, you lost 35 pounds and the problem was better. Certainly, as you renew your walking program and lose body weight, you'll see improvements.

Body composition: That's the amount of fat you have on your body in relation to the amount of muscle, water, bone and other lean tissues. Body composition is not simply a matter of weight loss. Your body stores fat in various places on your body -- in this case, on the back of your arms. Ideally, as you lose weight, you will burn off fat only and preserve as much lean body tissue as possible, thereby improving your body composition.
But unfortunately, that isn't necessarily the way it works. You always lose some combination of fat, muscle and water. The trick is to lose as much fat as you can without losing too much muscle. You can do this in two ways, by decreasing your fat intake (which is why it's important to monitor your fat intake rather than just counting calories) and by exercising to increase your lean muscle tissue. If you just diet or just exercise you could lose a lot of muscle and water along with the fat you drop. Although your scale weight will certainly take a dip, your fat-to-muscle ratio may not improve much, and you may not be happy with the results.

Muscle tone: Walking, as with most forms of exercise, will help increase your ratio of lean muscle to fat. But unfortunately, it does little to target your problem area, the backs of your arms. To do this, you need to do some exercises to firm up your triceps. Adding some tone to this area will definitely affect the jiggle factor. So here are a couple of exercises that can help:

Bench dips
Sit on the edge of your bed or a sturdy chair with your palms planted on each side of your hips and your fingers hanging over the edge. Walk your feet out a little so that your hips are off the bed; your butt should just clear the edge as you use you arms to lower yourself.
Keeping your knees bent, lower yourself until your elbows are at 90 degrees and your upper arms are parallel to the floor. Use your arms to raise yourself up and continue to raise and lower 12-15 times. Do two to three sets. As this becomes easier, do the exercise with your legs straight.

Triceps kickbacks
Use a small dumbbell or some substitute (such as a can of tomatoes or a bottle of ammonia). Bend over at the waist, resting your hand on a chair, so that your back is flat. Grasping the weight in the other hand, bring your bent elbow up to your side and keep it there. This is the start position.
Now, keeping your elbow pinned to your side, extend your arm back until the elbow is straight, then lower and repeat 12-15 times. Do two to three sets. As this gets to be too easy, increase the weight.

Top 5 Benefits of Stretching

1. Increases flexibility.
Flexibility is the degree to which an individual muscle will lengthen. Lack of flexibility causes your movement to become slower and less fluid and makes you more susceptible to muscle strains,ligament sprains and other soft tissue injuries.The effective way to increase your flexibility is by stretching.

2. Improves circulation.
Stretching increases blood flow to the muscles. This increased blood flow brings more nourishment to the muscles and removes more waste byproducts from the muscles. Increased blood flow can also help speed up recovery from muscle and joint injuries.

3. Improves balance and coordination.
The increased flexibility that comes from stretching improves balance and coordination. Improved balance and coordination lowers your risk for falls.

4. Helps alleviate lower back pain.
Stiff and tight muscles in the lower back, hamstrings, buttocks and hips is one of the more common causes of lower back pain. Stretching these muscles will alleviate the pain.

5. Helps improve cardiovascular health.
Recent studies have found that stretching can improve artery function and lower blood pressure.
In conclusion, don't overlook the benefits of stretching. Make sure that stretching is a regular part of your fitness program.

Why Have A Good Posture?

1-Facilitates breathing: A good posture naturally enables you to breathe properly. I started appreciating this after I started meditating regularly a few months back, coupled with a good posture. I found a really a huge difference in the amount of air I could inhale between sitting up straight and slouching. This is why yoga, Pilates and meditation exercises pay so much attention on getting your posture and sitting positions right.

2-Increases concentration and thinking ability: When you are breathing properly, you increase your thinking ability too. Our brain requires 20% of oxygen to do its job properly. More air, more oxygen. More oxygen, more brain food. More brain food leads to more thoughts and ideas.

3-Improve your image: People with good postures look smarter and more attractive. Have you ever seen someone with a bad posture and felt the person seemed unkempt, even though the person has not said or done anything yet? On the flip side, someone with a good posture naturally exudes an aura of assertiveness and appeal.

4-Feel even better about yourself: When you have a good posture, it helps to make you feel more self-confident, without even doing anything else different.

5-Avoid health complications: A bad posture results in several complications over time, such as increased risks of slipped disc, back aches, back pain, pressure inside your chest, poor blood circulation.

What Kind of Foods Should We Avoid to Stay Healthy & Fit?

The three main food categories you should avoid are :


1) PROCESSED & JUNK FOOD - Most people know that most Fast Food is Junk Food. Avoid it as much as possible! Any food that has chemicals, preservatives, hydrogenated & refined oils and refined sugar is not good for you! Unfortunately there are many foods that are labeled “healthy” or ”natural” that are also junky….be aware and limit what you buy. Look at the list of ingredients…if you see chemicals, high sugar, dyes or coloring, hydrogenated or refined oils then Avoid it! The rule is very easy...The less junk food that you eat, the more healthy you will be!


2.) AVOID THE PROCESSED “WHITE DEVILS” - That is white processed flour products, most processed wheat products, white bread, pasta, white rice, many crackers and cereals, pizza, etc…Again these products are processed and refined…usually high in sugar, refined oils and unhealthy carbohydrates… and low in nutrients. They have very little nutritional value. They also are huge weight gainers. The less you eat of these foods the better for your health!


3.) AVOID REFINED SUGAR PRODUCTS - Refined sugar is processed and chemically does a lot of damage to your body. Refined sugar also includes soda, dressings, bbq sauce and many “natural” high sugar juice products. High Fructose Corn Syrup is added to so many foods…salad dressing being a good example. Having a good salad with processed high sugar dressing? Sure you are eating those good greens, but with refined sugars you cancel out the benefits! Sugar gives energy, but does so at a price…empty calories, no nutrition. Refined sugar is considered “poison” by many nutritionists…it simply does not offer any benefits.

And two more important tips I want to mention…

4) DO NOT SUPER SIZE MEALS - even though this is not a “food” but a habit…Eat smaller meals…snack if your are hungry. This includes Natural Foods also.Eat smaller portions…do not supersize…especially in your evening meal, where you usually don’t even have a chance to burn off the calories. Learn to take smaller portions. Drink water before a meal to help with your appetite. And again, small healthy snacks between meals can help you avoid eating huge meals because you are so hungry. Slow down and eat less...

5) Cleanse & Detox your Body on a Regular Basis - If you have eaten or can't avoid the foods we just discussed...then an essential step is to get rid of those toxins on a regular basis. Do a body cleanse and clear your body of those unwanted poisons. It is amazing how much better you will feel. And it also will help you lose the craving for these "bad foods". Give it a try.

Difference Between Brown Bread and White Bread

Brown Bread vs White Bread

To understand more about the differences between brown bread and white bread, let us take a look at what constitutes a grain of wheat. All grains of wheat can be divided into three parts ‘“ the bran which is the husk on the outside constitutes 15% of the grain and is high in fiber and vitamins and minerals like B1, B2, B3, B6, magnesium, iron, zinc and phosphorous; the core is made up of the endosperm which is more than 80% of the grain and consists of proteins and carbohydrates; the rest of the wheat grain is made up of the germ and it also contains a good amount of vitamins, minerals, fat and protein.
White bread is made up of only the endosperm part of the bread. The fiber rich, nutritious part of the wheat grain like bran and germ are removed from it. On the other hand, brown bread or whole wheat bread includes all parts of the grain ‘“ the bran, endosperm and the germ ‘“ thus making it more nutritious and healthy than the white bread.The brown bread is considered to go through less processing than the white bread. For white bread, after the bran and germ parts are removed, potassium bromide, chlorine dioxide gas or benzyl peroxide is used to bleach the flour. Also, some countries specify manufacturers to fortify the white bread with the minerals and other nutrients that the white bread has been deprived off due to processing. Hence, white bread is known to be made from ‘enriched flour’ whereas brown bread is made up of ‘whole wheat flour’.
Brown bread varies from white bread in texture as well. White bread is preferred because it is softer than brown bread. This is because in the brown bread, the bran part of the wheat grain pops the bubbles created while baking. Airy and fluffy breads like white breads come out soft. Also, white bread is sometimes infused with milk and sugar to make it tastier and soft.

Summary:
1.Brown bread is made up of the entire wheat grain which is high in vitamins, minerals and proteins whereas white bread is made up of only the endosperm which is rich in proteins and carbohydrates. Hence, brown bread is considered healthier than white bread.
2.As part of the manufacturing process, white bread is bleached with chemicals and fortified with vitamins and minerals through an artificial process unlike brown bread.
3.In terms of taste and texture, white bread is softer and tastier than brown bread

IT'S NOT OK TO BE FAT

Stop wishing for someone else’s body or shape and embrace your own and instead vow to be the best YOU can be. Your only competition is your former self.
"I don't think anything is unrealistic if you believe you can do it.Richard L.Evans"

Michael Jordan failed to make his highschool basketball team What is dedication !!

Michael Jordan was born on February 17, 1963, in Brooklyn, New York, one of James and Deloris Jordan's five children. The family moved to Wilmington, North Carolina, when Michael was very young. His father worked as a General Electric plant supervisor, and his mother worked at a bank. His father taught him to work hard and not to be tempted by street life. His mother taught him to sew, clean, and do laundry. Jordan loved sports but failed to make his high school basketball team as a sophomore. He continued to practice and made the team the next year. After high school he accepted a basketball scholarship to the University of North Carolina, where he played under head coach Dean Smith.

In Jordan's first season at North Carolina he was named Atlantic Coast Conference (ACC) Rookie of the Year for 1982. The team won the ACC championship, and Jordan made the clutch jump shot that beat Georgetown University for the championship of the National Collegiate Athletic Association (NCAA). Jordan led the ACC in scoring as a sophomore and as a junior. The Sporting News named him college player of the year for both years. He left North Carolina after his junior year and was selected by the Chicago Bulls of the National Basketball Association (NBA) as the third pick of the 1984 draft. Before joining the Bulls, Jordan was a member of the Summer 1984 United States Olympic basketball team that won the gold medal in Los Angeles, California.
When Jordan was drafted by the Chicago Bulls they were a losing team, drawing only around six thousand fans to home games. Jordan quickly turned that around. His style of play and fierce spirit of competition reminded sportswriters and fans of Julius Erving (1950–), who had been a superstar player during the 1970s. Jordan's incredible leaping ability and hang time thrilled fans in arenas around the league. In his first season he was named to the All-Star team and was later honored as the league's Rookie of the Year.
A broken foot sidelined Jordan for 64 games during the 1985–86 season, but he
returned to score 49 points against the Boston Celtics in the first game of the playoffs and 63 in the second game—an NBA playoff record. The 1986–87 season was again one of individual successes, and Jordan started in the All-Star game after receiving a record 1.5 million votes. He became the first player since Wilt Chamberlain (1936–1999) to score 3,000 points in a single season. Jordan enjoyed personal success, but Chicago did not advance beyond the first round of the playoffs until 1988. Jordan concentrated on improving his other basketball skills, and in 1988 he was named Defensive Player of the Year. He was also named the league's Most Valuable Player (MVP) and became the first player to lead the league in both scoring and steals. He was again named MVP in that year's All-Star game.

Career highlights and awards :

6× NBA Champion(1991,1992,1993,1996,1997,1998)
5× NBA Most Valuable Player(1988,1991–1992,1996,1998)
14× NBA All-Star (1985–1993, 1996–1998, 2002–2003)
6× NBA Finals MVP (1991–1993, 1996–1998)
10× NBA scoring champion (1987–1993, 1996–1998)
3× NBA steals champion (1988, 1990, 1993)
NBA Defensive Player of the Year (1988)
10× All-NBA First Team (1987–1993, 1996–1998)
All-NBA Second Team (1985)
9× NBA All-Defensive First Team(1988–1993,1996–1998)
NBA Rookie of the Year (1985)
NBA All-Rookie First Team (1985)
3× NBA All-Star Game MVP (1988, 1996, 1998)
2× NBA Slam Dunk Contest champion (1987–1988)
NBA's 50th Anniversary All-Time Team
#23 Retired by Chicago Bulls and Miami Heat
NCAA Champion (1982)2× Consensus NCAA All-American First Team

10 Ways to Instantly Build Self Confidence

1. Dress Sharp
Although clothes don’t make the man, they certainly affect the way he feels about himself. No one is more conscious of your physical appearance than you are. When you don’t look good, it changes the way you carry yourself and interact with other people. Use this to your advantage by taking care of your personal appearance. In most cases, significant improvements can be made by bathing and shaving frequently, wearing clean clothes, and being cognizant of the latest styles.
This doesn’t mean you need to spend a lot on clothes. One great rule to follow is “spend twice as much, buy half as much”. Rather than buying a bunch of cheap clothes, buy half as many select, high quality items.

2. Walk Faster
One of the easiest ways to tell how a person feels about herself is to examine her walk. Is it slow? tired? painful? Or is it energetic and purposeful? People with confidence walk quickly. They have places to go, people to see, and important work to do. Even if you aren’t in a hurry, you can increase your self confidence by putting some pep in your step. Walking 25% faster will make to you look and feel more important.

3. Good Posture
Similarly, the way a person carries herself tells a story. People with slumped shoulders and lethargic movements display a lack of self confidence. They aren’t enthusiastic about what they’re doing and they don’t consider themselves important. By practicing good posture, you’ll automatically feel more confident. Stand up straight, keep your head up, and make eye contact. You’ll make a positive impression on others and instantly feel more alert and empowered.

4. Personal Commercial
One of the best ways to build confidence is listening to a motivational speech. Unfortunately, opportunities to listen to a great speaker are few and far between.

5. Gratitude
When you focus too much on what you want, the mind creates reasons why you can’t have it. This leads you to dwell on your weaknesses. The best way to avoid this is consciously focusing on gratitude. Set aside time each day to mentally list everything you have to be grateful for. Recall your past successes, unique skills, loving relationships, and positive momentum. You’ll be amazed how much you have going for you and motivated to take that next step towards success.

6. Compliment other people
When we think negatively about ourselves, we often project that feeling on to others in the form of insults and gossip. To break this cycle of negativity, get in the habit of praising other people. Refuse to engage in backstabbing gossip and make an effort to compliment those around you. In the process, you’ll become well liked and build self confidence. By looking for the best in others, you indirectly bring out the best in yourself.

7. Sit in the front row
In schools, offices, and public assemblies around the world, people constantly strive to sit at the back of the room. Most people prefer the back because they’re afraid of being noticed. This reflects a lack of self confidence. By deciding to sit in the front row, you can get over this irrational fear and build your self confidence. You’ll also be more visible to the important people talking from the front of the room.

8. Speak up
During group discussions many people never speak up because they’re afraid that people will judge them for saying something stupid. This fear isn’t really justified. Generally, people are much more accepting than we imagine. In fact most people are dealing with the exact same fears. By making an effort to speak up at least once in every group discussion, you’ll become a better public speaker, more confident in your own thoughts, and recognized as a leader by your peers.

9. Work out
Along the same lines as personal appearance, physical fitness has a huge effect on self confidence. If you’re out of shape, you’ll feel insecure, unattractive, and less energetic. By working out, you improve your physcial appearance, energize yourself, and accomplish something positive. Having the discipline to work out not only makes you feel better, it creates positive momentum that you can build on the rest of the day.

10. Focus on contribution
Too often we get caught up in our own desires. We focus too much on ourselves and not enough on the needs of other people. If you stop thinking about yourself and concentrate on the contribution you’re making to the rest of the world, you won’t worry as much about you own flaws. This will increase self confidence and allow you to contribute with maximum efficiency. The more you contribute to the world the more you’ll be rewarded with personal success and recognition.